By Lizzie Streit, MS, RDN, LD 

Most of us are bombarded with nutrition tips on a daily basis—from the media and our family, friends, coworkers, or neighbors. Often, these tips contradict each other, making it difficult to discern the fluff from the facts. 

Nutrition is an individualized process, and what works for someone else may not work for you. But at the end of the day, there are several tried and true nutrition tips that help most people.  

Here’s our list of the most underrated nutrition advice that actually works. 

1. Use smaller plates. 
   Serving your meals on a smaller plate is an easy way to keep an eye on portion sizes and prevent overeating. Use a 9-inch plate instead of the more common 11- or 12-inch plates. 

2. Order a side salad. 
   Making half of your plate veggies is a classic nutrition tip, and for good reason. Veggies are filling, nutrient-dense, and low in calories. One of the easiest ways to eat more of them is by ordering a side salad, instead of fries or chips, with a takeout or restaurant meal.  

3. Slow down at meal time. 
   Taking your time to eat a meal, instead of scarfing it down, can help you avoid overeating and feeling uncomfortably full. Plus, it allows you to engage in mindful eating and savor the tastes of the meal. Remove distractions, such as the TV, phone, and computer, while eating to help you slow down. 

4. Make the effort to plan meals. 
   While it may seem intimidating at first, meal planning is an incredibly useful and effective tactic for sticking to a healthy eating plan. Carve out some time every weekend to jot down your meals for the week and make a grocery list. Even if you only plan a few meals, you’ll thank yourself later for setting up a schedule instead of scrambling at the last minute when you’re “hangry.”  

5. Don’t skip breakfast. 
   For the best chance of eating well throughout the day, don’t skip your morning grub. Starting your day with a balanced breakfast can help you stay energized until your next meal, making it less likely that you reach for that doughnut at 10 am or overeat at lunch to satisfy your hunger.  

6. Swap soda for water. 
   The benefits that come from following this tip are two-fold. By replacing soda with water, you can reduce your added sugar consumption and stay hydrated, both of which are beneficial for weight loss and overall health. If plain water doesn’t cut it, try adding frozen fruit, herbs, or a splash of fruit juice or drink flavored sparkling water. 

Note from Healthy For Life Meals: Our philosophy and guidelines are based on nutrition tips that actually work. The meals we serve are appropriately portioned, nutritionally balanced, and loaded with nutritious foods. Get started today!